181106

Carlisle CrossFit – CrossFit

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Gymnastics

Headstand Stability

Level 1: Stabilize in tripod, “walk” feet as close to hands as possible, lift one foot at a time, find stability, get comfortable in the position. They don’t have to lift both feet.

Level 2: Shift knees to elbows, hold 5-10 seconds X 5

Level 3: From pike position, using slight push to raise legs, controlled up, hold 5, controlled lower X 5

Level 4: From pike position, controlled raise and lower legs no push with feet, hold 5 sec, x 5

Lunge to Hands

Level 1: 3×5-10 lunges to 45 degrees or just push off of ground

Level 2: 3×10 to 90-135 degrees

Level 3: 3×10 to full handstand controlled at top

Handstand Holds On Wall

Level 1: EMOM 4: Hold :10 (or as long as possible) rest :50

Level 2: EMOM 4: Hold :20 rest :40

Level 3: EMOM 4: Hold :30 rest :30

Kip work (hollow-arch on wall!)

Level 1: 3×10 – 5 with knees together, 5 with knees apart – to practice both versions

Level 2: 3×10 kipping HSPU 5 with knees together, 5 with knees apart – must be UB or just work on level – measure Open standard and see which style works best

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

LVL 3 (RX)

50 Double Unders

15 HSPU

LVL 2

100 Singles

15 Inv. Floor Press

LVL 1

50 Singles

15 Seated Heavy DB Presses

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